Dear McGill Cycling,
Welcome to the third plyometrics session of the winter!
I’ve included a short description of what plyometrics is if you didn’t attend last week:
Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, for example with specialized repeated jumping.
Source
Again, these workouts will be held every Thursday from 6:00pm-7:30pm (November only). Everyone in all levels should come. These workouts typically draw the biggest crowds and serve as the weekly anchor of winter training since you can meet up with everybody. They’re the perfect midweek session to juice you up for spin workouts.
Here are the rules:
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[] If you are injured, you are not allowed to participate (but you are welcome to watch).
[] Be hydrated and bring a water bottle (optional: towel).
[] Do not eat a lot, or drink a lot right before coming. Jumping will turn a full stomach into a gastric nightmare.
[] Have lots of fun!
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Here is the workout:
6:05-6:10pm - Warm-up laps (walking, side steps, jogging, backwards walking/jogging)
6:10-6:12pm - Grab a mat and bricks (as many as you think you can handle)
6:12-6:20pm - Demonstration and practising what each of the exercises mean (e.g. Jacks are Jumping Jacks, Kings get to rest, lucky 7s get rabbit jumps)
6:20-6:22pm - Prepare yourself (grab water, etc)
6:22-7:14pm - Deck of Cards workout (52 cards * 1 minute each = 52 minutes)
7:14-7:20pm - Put away the bricks, get a balance ball and try to hold yourself up
7:20-7:30pm - Stretch and cool down, and leave.
Remember, Thursday, 6:00pm - 7:30pm in the Spin Room (basement!) of the McGill Athletics Center (entrance on 475 avenue des Pins Ouest).
See you there,
Dhruv